topic A DAILY SCHEDULE CAN HELP WITH LOCKDOWN DEPRESSION in Depression

A DAILY SCHEDULE CAN HELP WITH LOCKDOWN DEPRESSION

The_Bro — Thu, 19 Aug 2021 01:47:50 GMT

Hi Everyone

I have noticed on our forum many posts where people are effected by lockdown - and now I read that many of our returning Olympic athletes, returning from huge success, are depressed by quarantine and general settling back into post Olympic life.

I was struck by the advice that many of the athletes received, or created for themselves, that helped their attitude.

Simply put, it was to have a daily schedule and stick to it.

If I may offer one small suggestion that has proven very successful with people suddenly separated from their support framework due to lock down - that is to have a routine and keep busy with it.
Even Olympic athletes who have recently been on top of the world are now finding that those who have created a daily routine and stick to it are coping much better.

This probably sounds too easy - but I personally find that when my mind is occupied or thinking of the next daily thing to do (they are NOT regarded as tasks), I feel much better and the day flies by.

My daily list includes a 1 hour exercise programme and I monitor and write down how I feel afterwards each day, relearning how to play my guitar all over again, getting into a great series of books written by Peter Fitzgerald, brushing both our dogs (very therapeutic), thinking about what's for dinner when its my turn etc etc.

You may also include study, creative activities, leaning a new language, sorting out your photo gallery and heaps of other stuff.

This is so simple and chances are you've heard it all before - but it DOES WORK!

The hardest part is getting started, sticking to the schedule, looking forward to the next thing on your daily list, and not allowing your mind space to dwell too much on negative thoughts.

Any comments on this would be appreciated - I know it isn't rocket science or even deeply insightful, but the evidence I read is that it works.

Have a great day! The bro.

A DAILY SCHEDULE CAN HELP WITH LOCKDOWN DEPRESSION

romantic_thi3f — Thu, 19 Aug 2021 23:32:01 GMT

Hey The Bro,

Thanks for your post and really great advice! It's funny how even though it can seem so simple it can be so helpful.

I find routines really helpful too - I'm in SA so not in lockdown at the moment, but routines have always been important to my own mental health. If I don't stick to my routine, I know it's my red flag. Plus it helps because then I don't sit thinking about what I have to do all the time. I'm sure it's harder for those who are in and out of lockdown, so maybe that means two routines ?

Your tip reminded me of one that I read from the Navy officials about always making your bed in the morning. Which is not just about tidiness and discipline or whatever, but just the very moment you wake up- you got something done. Such a really small tip too, but I like the idea.

A DAILY SCHEDULE CAN HELP WITH LOCKDOWN DEPRESSION

Summer Rose — Thu, 19 Aug 2021 23:47:19 GMT

Hi The Bro

I wholeheartedly agree with you. Having a routine has kept my family and I going during six lockdowns.

I have two adult children at home, both studying, and have dragged them into a “family”routine. We have coffee breaks together (I work a lot from home), lunch and walks. It really helps.

I now schedule social media and news time into my day, as opposed to just letting the tv or radio play in the background. I’ve found it really important to manage my stress by decreasing my exposure. While it’s important to stay informed, I find it healthy to engage on a limited basis.

I’ve also added a daily phone call to my activities. It really helps to have a laugh or sometimes a cry or a whinge with a friend or family member.

Have to admit though, we are all really struggling with this current lockdown. We all certainly appreciate each other heaps, any bit of support really counts.

Hi, RT. So nice to bump into you. Thanks for all you are doing to make our forum a wonderful place.

Kind thoughts to all

A DAILY SCHEDULE CAN HELP WITH LOCKDOWN DEPRESSION

The_Bro — Thu, 19 Aug 2021 23:49:02 GMT

Gidday Romantic and thanks for your post.

Yea I was a regular force cadet in late teens and I agree that barrack space discipline was a great mind builder!

Off now to start my second list item for today...!

Talk soon, The Bro

A DAILY SCHEDULE CAN HELP WITH LOCKDOWN DEPRESSION

Doolhof — Fri, 20 Aug 2021 07:15:02 GMT

Hi The Bro and greetings to Summer Rose and RT,

This is the part I sometimes struggle with "The hardest part is getting started, sticking to the schedule, looking forward to the next thing on your daily list, and not allowing your mind space to dwell too much on negative thoughts."

I am great at making lists! That I can do! Putting the lists and schedules into action is what I sometimes struggle with!

Thanks for this informative thread. I am looking for ideas on how to put into action what is on the paper.

I can tick off making the bed, so a gold star for me. Maybe I need to appreciate the things I do achieve more.

Dools

A DAILY SCHEDULE CAN HELP WITH LOCKDOWN DEPRESSION

Summer Rose — Fri, 20 Aug 2021 07:53:38 GMT

Hi Dools

Nice to see you here.

The funny thing about making the bed is that I do it, but late in the day now. For some reason I can’t face it in the morning.

I’ve decided I don’t care, as long as I do it. Been cutting myself a lot is slack lately! It’s actually quite liberating.

Kind thoughts to you

A DAILY SCHEDULE CAN HELP WITH LOCKDOWN DEPRESSION

Doolhof — Fri, 20 Aug 2021 08:14:17 GMT

Hi Summer Rose and All Reading,

I too believe it is important to cut ourselves some slack at times. I know I am way too critical of myself at times.

I also know I need to push and motivate myself at other times. Guess we need to find the balance.

It is important for us all to do activities at a time that woks for us. I knew a lady for example who left her bed folded back to air all day and only made it when she went to sleep at night. That was her normal.

Thanks to The Bro's encouragement, I have managed a few small jobs this afternoon! Thanks for the inspiration.

Cheers to you all from Dools

A DAILY SCHEDULE CAN HELP WITH LOCKDOWN DEPRESSION

quirkywords — Fri, 20 Aug 2021 11:32:52 GMT

The bro,

thanks for starting this thread.

Simply put, it was to have a daily schedule and stick to it. This is not simple for me.
Like Dools I like making lists but am not good at following through.

when I make a list and finish nothing on the list I feel more discouraged. I tend to keep list simple an doable. Get out of bed, take of clothes, turn shower on , step into shower. Etc etc.

A DAILY SCHEDULE CAN HELP WITH LOCKDOWN DEPRESSION

The_Bro — Sat, 21 Aug 2021 07:46:04 GMT

Hi Quirkywords, Dools and Summer Rose

Your responses are great and very much appreciated!

I guess at the end of the day it doesn't matter what your list is or when you get around to ticking things off. Nothing wrong or unusual in making a bed before you hop into it!

To me the point is to try and not give your mind too much space to be idle. Even meditation can be an item on your checklist.

Idle minds can play tricks on us and give us time for negative self reflection.

Your differing thoughts on the subject certainly are interesting and thought provoking.....

Bye for now, The Bro

A DAILY SCHEDULE CAN HELP WITH LOCKDOWN DEPRESSION

Elizabeth CP — Sat, 21 Aug 2021 12:13:51 GMT

I think the idea of a routine is that we get into the habit of doing things automatically so we don't have to think about them. This makes it easier once we establish the routine which suits us as individuals.

Writing a list is useful to help us prioritise what is important and remind us what to do. The problem is if we keep writing lists but no following them it is discouraging and doesn't help us get into a routine. Maybe a better way would be to reduce the lists to just a few things you really want/need to do each day. Once you get into a habit of doing those things add extra when you feel ready.

I was struggling with lists which kept growing instead of getting ticked off. I ended up removing things off the list because it was unhelpful for my MH feeling I was constantly failing. Having a more manageable plan was far better.

A DAILY SCHEDULE CAN HELP WITH LOCKDOWN DEPRESSION

Summer Rose — Sat, 21 Aug 2021 12:56:57 GMT

Hi Elizabeth

Thanks for sharing here, especially with all that’s happening in your life.

I read your sad news in another thread about your husband’s emergency surgery. I’m sorry your husband is so unwell and that you are so down.

Try to hang on to the knowledge that this time in our lives will pass. Every day brings the country closer to its vaccination goals—we will get there.

I hope your hand is healing and that it’s easier for you to manage.

The Bro, sorry for going off topic but I really wanted to reach out to Elizabeth and I’m not comfortable talking on the other thread.

Kind thoughts to you all

A DAILY SCHEDULE CAN HELP WITH LOCKDOWN DEPRESSION

Doolhof — Sat, 21 Aug 2021 22:13:54 GMT

Hello Everyone,

The Bro, you are so right in sharing your thoughts about an idle mind.

When my mind does not have something to occupy it, then it can wander off into dark places that just become gloomier if I don't find a way to listen to those thoughts, acknowledge them and then decide how I am going to manage them helpfully.

Thanks everyone for your thoughts here. It does help to gain a different understanding on how to deal with different situations.

Cheers to all from Dools

A DAILY SCHEDULE CAN HELP WITH LOCKDOWN DEPRESSION

romantic_thi3f — Sun, 22 Aug 2021 23:29:36 GMT

Hi everyone,

Summer Rose: thank you! That's so kind and really appreciated x

The Bro: well, then, you know all about that! Would love to hear more about your experiences. You could probably teach us all a few things.

I am loving this conversation here.

I'm curious about everyone's routines vs lists- how much are you doing that's natural day to day, and how much are you doing that you have to work at? For me, making the bed, showering, emails, being on the forums- that's all the things that feel like routine, but then things like cleaning and exercise are mostly part of my routine too but they still need a push and don't really come naturally.

I'm curious to read more about peoples experiences- I know at least when I'm doing things that comes naturally it does help with my fatigue and things too.

A DAILY SCHEDULE CAN HELP WITH LOCKDOWN DEPRESSION

The_Bro — Mon, 23 Aug 2021 02:34:08 GMT

Gidday again Romantic and thanks for your post!

Thanks for the compliment but I'm not sure at all that I could teach you a few things as having a routine is such a personal thing. Maybe it should not even be called a routine but 'things to to' ? Divide it into a few sections - things you kind of have to do every day like feed the cat, make the bed, planning what's for dinner etc, other things you like to do most days like a stretching session, going for a walk and and the rest is things you love to do like practising the guitar, ringing a friend for coffee and so on.

To me the hardest part is not making up the routine, but getting started each day!

It is probably helpful if the daily list includes things you do like to do -your mind will swing to those from time to time and keep you happy. Of course the temptation is to do them first! I try and use them as a reward to do after the not so enjoyable things are done first.

Just in case you missed it, my typical daily routine was in a post, I have copied it here for you again:

"My daily list includes a 1 hour exercise programme and I monitor and write down how I feel afterwards each day, relearning how to play my guitar all over again, getting into a great series of books written by Peter Fitzgerald, brushing both our dogs (very therapeutic), thinking about what's for dinner when its my turn etc etc.

You may also include study, creative activities, leaning a new language, sorting out your photo gallery and heaps of other stuff."

To me its all about keeping stuff in you mind so it doesn't become idle and start dwelling on negative things.

So enjoy the day - thanks again and chat with you soon!

The Bro

A DAILY SCHEDULE CAN HELP WITH LOCKDOWN DEPRESSION

Elizabeth CP — Mon, 30 Aug 2021 10:27:56 GMT

Sorry Summer Rose I haven't answered you earlier to thank you My hsb is doing much better than he was.

Back on topic

I think we need to look at what we want to achieve. Getting into a routine with good habits can be helpful as we can do things automatically. To do this successfully we need to only make small changes at a time and keep going until it becomes a habit. The other things on the list. We need to be happy with getting things done but if we aren't then reevaluate what is on your list and make the list to suit you at the time. No use having piles of things o your list if you are struggling because it just makes you feel worse if you don't do them. Do what helps you not fits others expectations

A DAILY SCHEDULE CAN HELP WITH LOCKDOWN DEPRESSION

Summer Rose — Mon, 30 Aug 2021 12:00:50 GMT

Hi Elizabeth and all others

So, I’ve been really good, making lists and ticking things off. Filling the days I’m not working with productive tasks.

But today really spun me out.

Had a minor home emergency and needed a tradesman. Everything got fixed, it was a fiddle, but really nothing. But it didn’t feel like nothing.

No idea why but I was super stressed. Kept thinking, I don’t need this today because I have so much to do. Lol I had a friend to call, dog to walk, card to write and fridge to clean!

I need to get out of this house before I lose it!

Kind thoughts to all

P.S. thanks for sharing the good news, Elizabeth

A DAILY SCHEDULE CAN HELP WITH LOCKDOWN DEPRESSION

Doolhof — Mon, 30 Aug 2021 21:37:08 GMT

Hi Summer Rose,

Sometimes it can feel like something really minor tips us off balance.

Yesterday I had a mental list of all the things I felt like I needed to do. I awoke feeling stressed out and totally overwhelmed, so that was not a good start!

I went for a walk to clear my mind, that just gave my mind space to race around and think all kinds of thoughts. Mindfulness and trying to be in the moment of my surroundings didn't help.

I reconnected when I heard the magpies who had swooped me the day before. At home I tried to make some cakes, clean up and have stuff sorted before a scheduled phone call. My husband came out asking where his jeans were. What jeans! I was cooking cakes!

One little thing can just be too much!

So what can you do today to help you feel less stressed and anxious about life? Are you in a position to get pout for a day or are you in lockdown? Do you have a garden you can sit in? Can you Google a place in the world you would like to visit? Distractions can help us find space to calm down for a while.

I need to make a daily schedule for Mondays! After working the weekends I am often really stressed and hugely strung out on Mondays.

Did you manage to clean the fridge? I will swap you a fridge clean for an oven clean!

Regards to you from Dools

A DAILY SCHEDULE CAN HELP WITH LOCKDOWN DEPRESSION

Summer Rose — Tue, 31 Aug 2021 08:23:23 GMT

Hi Dools

Yes, I managed to pull myself together and clean the fridge!

Today was a better day because I went in to work. No time for news or social media. No press conference watching. Run off my feet crazy busy, so no time to think about the problems of the world.

I’ve been working part time so I can be around more to support my two adult children as they struggle sometimes to remain focused and motivated with their university studies. My daughter has a mental health condition that’s tricky to manage when she’s stressed, OCD, so she really appreciates me being around to talk to.

Like so many people I’m stretched and wound a little too tight right now. Just need to make more time for self care.

Thanks for caring and helping me to normalise my experience of yesterday. You really are a champ!

Kind thoughts to you